Comparing Nutrients in 1 kilogram Boiled Spinach VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.93% 230kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	53% 29.7g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	582% 5240μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	365% 1460μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	139% 21mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	136% 1360mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	446% 35.7mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 560mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 912g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spinach versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spinach vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Spinach has 9.2 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 4.9 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Vitamin B5 and 7 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled and Drained Spinach as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Spinach has 3.3 times more Calcium, 4.8 times more Copper, 5 times more Iron, 5.4 times more Magnesium, 3.7 times more Manganese, 1.9 times more Potassium, 4.1 times more Sodium and 2.2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Selenium than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Broccoli Spears contains 1.4 times more Omega 3, 1.4 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• Both Boiled and Drained Spinach as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.